Strength:
Every :30 seconds for 5 minutes
1 banded deadlift @ 80% of heaviest 3 rep

WOD:
In teams of 2 or more, complete relay style:
15 min AMRAP
20yd sled push 275/185
20 sit ups
20yd sled push
10 Power cleans 115/75
Each athlete completes one full round then rests while the next athlete completes a full round
 

Comp HW:
Reverse Hypers 3x20

3 rounds not for time
20 GHD sit ups
20 GHD hip extensions 45/35
10 Glute/Ham raises
then
10 Back extensions

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